FAITH, FOOD AND FITNESS, FALL 2016MEETING 1: INTRODUCTION TO THE COURSE

AGENDA

• Labels• Ingredients• Macro Nutrients- Fats• Thanksgiving Help

GO TO FOODS, WEEK 2

• Phil

GO TO FOODS, WEEK 2

• Scoggin

MACRONUTRIENTS AND MICRONUTRIENTS

MACRO• Fat – source of caloric energy and

nutrient transport• Carbohydrates – MAJOR source of energy

source of energy for our body and the preferred source of energy for our brain and muscles

• Protein- builds and maintains tissues and muscles

MICRO• Vitamins• Minerals

• Both are elements that cannot be produced by the body but are essential for bodily functions

•

FATS, FATS AND MORE FATS!

• Myth; Eating dietary cholesterol makes you have high cholesterol• Myth: eating fat makes you fat

CHOLESTEROL

• Cholesterol is essential to life. It is a building block of our outer cell membranes and a principle ingredient in our digestive bile.

• It insulates our nerves.

CHOLESTEROL

• Time Magazine, March 1984• Research done on rabbits• Egg Beaters Evolution

CHOLESTEROL

• Time Magazine, June 2014

• USDA-FDA new guidelines

PURPOSES OF FAT

• Source of Energy, more so than protein or carbohydrates• Transports nutrients. It is the “train” of the internal systems.

Especially, Vitamins A, D, E and K.• Slows the release of nutrients into bloodstream. This helps to regulate

our appetite and energy levels- balances blood sugar.• Powerful anti-inflammatory• Good Fats Burn Fat

FATS

• Our body recognizes fats from real foods. • Processed fats become a burden on our systems.• Choose good quality

• Look for cold pressed ad organic.• Choose good quality nut and seeds.• “Good fish”, grass fed beef, • Avocados, olives, olive oil

TYPES OF FAT

• 1. Saturated• A. Long Chain• B. Medium Chain

• 2. Monounsaturated• 3. Polyunsaturated

• a. Omega 3• B. Omega 6

• 4. Trans Fats• a. Natural• B. Artificial

SATURATED FAT

• What our body stores without storing an excess.• Easily burned as energy.• Helps incorporate calcium into skeletal system.• Benefits cardiovascular function by increasing HDL and lowering LDL and

triglycerides.• Delivers vitamins A, D, E & K to our cells and tissues.• Found in: fattier cuts of beef, lamb and pork; cream, whole milk and butter.

SATURATED FAT

• B- Medium Chain Fatty Acids:• Metabolized more like carbohydrates and are quickly used for energy.• Generally lower caloric count than Long Chain Fatty Acids• Found in: Coconut- flesh, oil and milk; butter and cheese

TRANS FATS

• Artificial• Increases risk of cancer, heart disease, obesity and inflammation.• Increases LDL and Decreases HDL.• Goes under the name Hydrogenated and Partially Hydrogenated…• Companies can say “0” trans fat as long as it has less than .5 grams per serving.• Found in: Processed, refined and packaged foods. Fried foods. Beer, microwave

popcorn. Instant soups. Margarine and Butter substitutes. Crisco, Country Crock, ICBINB

• AVOID these.

TRANS FATS

• Natural• Found when bacteria in stomach of animals like sheep and cows as they

digest grass. This is called CLA- conjugated linoleic acid.• CLA lowers the risk of heart disease. • May help to manage (and possibly prevent) type 2 diabetes by improving

glucose tolerance and insulin sensitivity.• Reduces the risk of some cancers.• Found in: Grass Fed Beef and Marrow. Full Fat Dairy- butter, milk and

cheese- from grass fed animals.

PRACTICAL: WHERE TO FIND AND WHAT TO COOK WITH….• Hand outs…

THANKSGIVING TIPS AND STRATEGIES